Incline Bench Row (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the cable machine to a low position and attach a straight or V-bar handle.
   • Set the bench at an incline of about 30 to 45 degrees and position it in front of the cable machine.
2. Step 2Position Yourself
   • Sit on the inclined bench with your feet flat on the ground, ensuring your back is against the bench.
   • Reach for the cable handle with both hands, using an overhand grip.
3. Step 3Engage Your Core
   • Before starting the movement, engage your core and retract your shoulder blades.
   • Keep your chest up and your back straight to maintain proper posture.
4. Step 4Pull the Handle
   • Pull the cable handle towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body and aim to bring the handle to your lower rib cage.
5. Step 5Control the Return
   • Slowly extend your arms back to the starting position, maintaining control of the weight.
   • Ensure that you do not let the weight stack touch down completely to keep tension on the muscles.
6. Step 6Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout each rep.
   • Focus on controlled movements rather than speed to maximize effectiveness.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the handle back on the cable machine.
   • Stand up from the bench while keeping your back straight and take a moment to stretch if needed.